Couch-to-5K Plan
superubertrainingtime
Posts: 6
Hi Everyone!
I'm sure many of you already know about this, but for those of us new to running, I thought I would share the very popular Couch-to-5K Running Plan created by Josh Clark.
The link to the running plan can be found in this article, toward the bottom of the page:
http://www.coolrunning.com/engine/2/2_3/181.shtml
Don't let the word "running" fool you. The plan focuses on time and distance, with little-to-no focus being put on speed. The plan has individuals walking and jogging for 20-30 minutes, 3 days a week, for 9 weeks. Every day, you will do a 5-minute walk to warm up. The article recommends that individuals, "stretch both before and after" training. I would personally recommend doing the 5-minute warm up first, then dynamic stretching, then doing the remainder of the walk/jog, and then static stretching after to cool down (just my personal opinion, I've always been told to warm up before stretching to avoid injury - if you've heard otherwise, please share). The first day, after warm up, you will alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Each week, the workout gets a little more intense, gradually building until you are jogging for 30 minutes (or 3.1 miles). The plan also makes for great exercise and could be a great way to begin a healthier lifestyle. Of course, always check with your doctor before beginning any fitness program (obligatory disclaimer).
Even though it doesn't matter whether you run or walk at The Color Run, we are all here at MFP to better ourselves. I hope this helps some of you as you prepare for a future Color Run event.
- SuperÜber
I'm sure many of you already know about this, but for those of us new to running, I thought I would share the very popular Couch-to-5K Running Plan created by Josh Clark.
The link to the running plan can be found in this article, toward the bottom of the page:
http://www.coolrunning.com/engine/2/2_3/181.shtml
Don't let the word "running" fool you. The plan focuses on time and distance, with little-to-no focus being put on speed. The plan has individuals walking and jogging for 20-30 minutes, 3 days a week, for 9 weeks. Every day, you will do a 5-minute walk to warm up. The article recommends that individuals, "stretch both before and after" training. I would personally recommend doing the 5-minute warm up first, then dynamic stretching, then doing the remainder of the walk/jog, and then static stretching after to cool down (just my personal opinion, I've always been told to warm up before stretching to avoid injury - if you've heard otherwise, please share). The first day, after warm up, you will alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Each week, the workout gets a little more intense, gradually building until you are jogging for 30 minutes (or 3.1 miles). The plan also makes for great exercise and could be a great way to begin a healthier lifestyle. Of course, always check with your doctor before beginning any fitness program (obligatory disclaimer).
Even though it doesn't matter whether you run or walk at The Color Run, we are all here at MFP to better ourselves. I hope this helps some of you as you prepare for a future Color Run event.
- SuperÜber
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Replies
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I'm planning to walk/jog the Color Run. I decided to use this plan earlier today. It will well planned out.0
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